Healthy Eating Plan and Weight Loss for Men and Women


Losing Fat

Articles about losing fat

Effects of Low Testosterone

It’s becoming more of the topic of conversation in home and at the office every today. The topic of testosterone use and whether or not it is effective and worth possible benefits. Symptoms of aging effect everyone and lately testosterone has been the topic across the board for men over 30 and even effects some younger men as well. Low testosterone effects many things in the male body. Testosterone is a hormone that is the driver when it comes to sex, it increases strength and muscle mass, and also increases bone strength.

low testosterone effects

The benefits by research show that testosterone supplementation when done correctly has very few drastic side effects with quite a few positive effects

Better Sex
Less Depression

Better Sleep

More Muscle Mass
Strength Gains

Better Appetite
Lower Fat Percentage ( when on a proper nutritional plan)


What Are The Effects of Low Testosterone ?

  • Low Sex Drive
    Erectile Dysfunction
    Trouble Orgasming
    Low Body Fluid Levels
    Genital Numbing
    Issues with Fatigue
    Decrease in Energy
    High Irritability
    Low Mood
    More Body Fat
    Reduced muscle mass
  • Poor Sleep
  • Loss of Focus

Low Testosterone Effects so many things in our day to day life. The best part is that with proper supplementation and doing it the healthy way you won’t have to experience these. Why should you when there is a clear answer to the problem? Don’t let the effects of low testosterone keep you down. There is plenty of information out there that shows the benefits far outweigh any side effects. Til Low Testosterone Effects you no more!

Testosterone wikipedia page – Wikipedia Testosterone

WebMd –WEbMD – Testosterone

low testosterone effects

TestShock is The #1 Natural testosterone optimization program on the market. Benefits of this natural product are incredible. Fight the effects of low testosterone and utilize the benefits of this product and program today

The Importance of Strength and Endurance Training

The Importance of Strength and Endurance Training

By Martial Artist Angel Redondo of in conjunction with Fitness Author Joshua Zitting

More often then not you will find individuals who start into fitness or sports and their main focus is purely to gain strength.   While this is important for a number of reasons, one of the key factors that tends to be overlooked is endurance.  You will come to find that pure strength doesn’t have much use in everyday life without endurance right by its side.  Strength and endurance training has incredible health benefits as well.  It will help keep you healthy and fight off illness as well as control a normal healthy weight.

It has also been found that for individuals that create and follow a strength and endurance routine and stick to it not only live with a better quality of life but have a better overall image of self.  Having a healthy body and healthy mind only lends to better overall happiness.  The other reason is that everything in fitness is measurable, therefore it’s easy to track results.  Individuals who track their results stick to their programs longer, and have a happier outlook on continuing the program.

Health Benefits of Strength and Endurance Training include:

Helps Manage Weight

Building strength and muscle mass will not only tone your body but will help you burn fat more efficiently increasing your overall metabolic rate.

Improves Strength

Lifting weights, or even body weight exercises will give you stronger muscles and joints.  This will not only increase your physical endurance but the overall functionality of your body.

Improves Insulin Sensitivity

Diabetes can be controlled or prevented through proper use of strength and endurance training due to the fact that it improves your sensitivity levels to insulin.  Having muscle mass helps with the storage of glucose and helps keep your body from spiking too high or low.

Improves Balance

When strengthening muscles and doing exercises that improve stability and endurance you will improve your overall balance.   Proper balance and coordination is important not only if you play sports but also for those of you older generations.   Endurance and strength training will help slow muscle loss as you age.

Builds Stronger Bones

Osteoporosis can become a problem as we age, and strength and endurance training can help slow this process or stop it completely.  Lifting weights help to promote cell growth in bones and helps increase bone density.

Other Benefits

Other Benefits of Endurance and Strength training Include:

  • Having a better self image
  • Improved body composition
  • Injury prevention
  • Increased mental health
  • Better posture

Myth Buster   –  For all the Ladies!

Lifting weights will not make you put on too much muscle mass.  It’s not going to make you bulky or bigger or slow.  Lifting weights is the fastest way to tone up and burn fat.   What will happen by lifting weights with strength and endurance training is you will build lean muscle that will help you burn fat more efficiently.

Now with all this information nothing can happen until you put it into action.  The key with strength and endurance training is to have a plan.  If you are new to training then maybe get a certified personal trainer that can help you get going.   It’s important to put the excuses away and find the time that works best for you and your lifestyle.  The best part of strength and endurance training is that once you get going, it just gets easier.  Building up your endurance will only allow you to work out longer and harder.  Once you build up your endurance, not only will your muscles work more effectively but so will your metabolism.  This is a win win situation for anyone who is either just starting into fitness or simply looking to change things up.  Which is why I believe that strength and endurance training is not only for everyone, but should be a priority.

Thanks again to my good buddy and Martial Artist Angel Redondo of for putting this together with me!

Best Weight Loss Diets – Understanding your body type

Best Weight Loss Diets:

Understanding your body type before choosing a diet plan –

While on your journey of losing weight and gaining muscle there are 3 main body types.  Those body types are Mesomorph, Ectomorph, and Endomorph.  Now while some may think that your body type just gives you an idea of how a person looks it actually provides you with far more information about one’s self.   Your body type will provide information about how your body can respond to your nervous system as well as your hormonal system and food intake reactions.  Your body type can give you direct links to your metabolism differences per individual.   These factors can and will alter how you react to training, diet, and how you plan on losing weight or gaining muscle.   You should adjust your food intake accordingly to your body type to maximize your results related to your goals in fitness.  Knowing your body type will help you pick your best weight loss diet plan.

Now it also must be understood that not everyone fits perfectly into 1 of these 3 categories.  Often times you will find that you yourself fit into a mix of 2 or even all 3 categories.   The other thing to remember is that proper training and nutrition can actually alter your body type.   No matter what your body type take into consideration that exercise alone will help with your body being able to handle carbohydrate-dense foods, so the best time to eat carbohydrates in the starch/sugary family would be around times you are physically active.  Although if you are really taking your weight loss serious you should really cut these down to a minimum.


Athletic build, medium-sized bone structure, and tends to be more on the side of lean mass.  Mesomorphs have an easier time gaining muscle due to the fact that they are growth hormone and testosterone dominant and tend to have lower body fat.   When it comes to bodybuilding this is the best body type to have and responds extremely well to lifting weights.   Muscle gains are typically seen very quickly even for someone just starting into weight training.  The negative is that Mesomorphs also have a tendency to gain fat easily, so it’s important for this body type to watch calorie intake closely.  Combinations of cardio and weight training is best added to your routine.


Hard BodiedScreen Shot 2015-06-25 at 1.34.45 PM

Muscles well-defined



Body Shape is Rectangular

Easily Gains Muscle

Easily gains fat  ( more so than ectomorphs )

Mesomorph Diet

The Mesomorph Diet consists of a mixed diet with a balance of Proteins, Carbs, and fats.  The best micronutrients split would be 30% protein, 40% carbohydrates, and 30% fats.   Nutrition is key because even if you have a naturally gifted body without proper nutrition you won’t have proper weight loss or muscle gain.   It’s best to have lean proteins, complex carbohydrates, whole grains and low-sugar fruits will give a mesomorph proper energy for intense workouts.  Eating high fiber foods will also help bingeing on sugary foods.  It’s  best for mesomorphs to eat starchy/sugary carbohydrates in the morning and less dense meals afternoon and night.   A lot of times mesomorphs require more than water for hydration after an intense workout and could benefit from electrolyte replacement sport drinks like Gatorade.


Here’s the skinny.  Ectomorphs are skinny body types with little frames, small joints, typically a lot leaner muscular structure with a lighter build.   Known to have stringy longer limbs, they have extremely fast metabolism and are most resistant when it comes to weight gain.

Sometimes Ectomorphs tend to overheat and have a really hard time gaining weight.  They are little to no body fat, very little muscle and small bone mass.  Ectomorphs need a lot of extra calories to put on weight and should keep workouts to short and intense while focusing on larger muscle groups.   Protein supplementation is highly recommended for Ectomorphs with whey and casein protein.  If trying to put on size an ectomorph should eat before bedtime to prevent the body from entering a catabolic state.  Should ingest whey protein for daytime and Casein protein for bedtime.  Ectomorphs can lose fat easy so don’t worry about leaning up, this won’t be a problem

Screen Shot 2015-06-25 at 1.37.01 PMTraits 


Small Shoulders

Flat Chest


Lean Muscle mass

Fast metabolism

Small bone structure


Diet is especially important for Ectomorphs.  They have a high carb tolerance and even faster metabolism making it difficult to add muscle.  They should eat a higher carb ratio throughout the day.  Carb intake should be increased before and after workouts especially.  The timing of Carb intake should be every other meal with whole grains, starches, and unprocessed carbs and with fibrous carbs like veggies should be eaten with every meal.  Quality protein sources is important as well as healthy fat intake.  The occasional fast food item wont make an ectomorph overweight but stick to quality foods.  Ectos can and probably should use a weight gainer shake especially if you don’t have time to eat all the time.   6-8 meals per day is ideal while eating more frequently  and never ever skip breakfast.  Breakfast should be your largest meal with plenty of protein and complex carbohydrates.

Cheat days for an ectomorph actually isn’t a bad thing while trying to put on size but within reason remember there are a lot of other negative effects of fast food.  Stick with high protein always even with fast food.


Ectomorphs should try to limit cardio if not get rid of it all together.  While building stick to simple exercises that involve heavy core large muscle groups.   Do minimal isolation per body part.   Because weight training can also be cardio an ectomorph does not need extra cardio.  You could also do a day of superset workouts to shock your muscle.  Ectomorphs need longer rests around 2-3 minutes.  Have one full rest day every 4th day and in addition can include the superset day.


Endomorphs typically have body structures larger in mass and fat.  They have large bone structures and have a more difficult time losing fat.  Endomorphs are generally soft looking and or solid-looking but gains fat very easily.  Endomorphs tend to be on the shorter side with thick limbs.  They are in fact strong, especially their quads and naturally lift more in leg exercises.  Power-lifters and linemen in the NFL are typically in this class.

Endomorphs are dominant in insulin, meaning they tend to store more energy, including fat mass and lean body mass.  They have a much lower tolerance for carbohydrates and may even feel at times they are destined to be obese or overweight which just isn’t true.   It will take effort and you will have to consciously decide on certain things to do so your body will react properly.  Your body as an endomorph might be less likely to tell you to get moving and burn energy but you must make exercise part of your daily routine.  Not weekly, daily exercise is needed.  If naturally you have a slow metabolism you need to focus on foods that fire up your metabolism.  To put it simply and bluntly, as an endomorph you are going to have to bust your ass much harder than anyone else and eat right while doing so.

Traits of an Endomorph

Best Weight Loss Diets Carb Cycling
Best Weight Loss Diets Carb Cycling

Gains muscle and fat easily

Typically short

Build tends to be “stocky

Round bodied

Slow Metabolism

Hard to lose fat

Muscles are soft looking and not well defined.

Food Intake

If you are an Endomorph you want to stay high on fat and protein intake and lower on the carbohydrates with carbs eaten right after exercise.   Stick to around 35% protein, 25% carbs, and 40% fat intake.  Endomorphs are not tolerant with carbohydrates so it’s best to stay away from starchy carbohydrates even with breakfast.  It’s important to time your carb intake right before or more importantly after a workout.   So when not working out you need to stick to protein, veggies, fats, and fruits.

Stay away / minimize rice, quinoa, corn, whole grains, potatoes of all kinds, energy/recovery drinks, sugars. etc.   These are all things the Endomorph really needs to watch.


Endomorphs gain weight really easy.  The bad thing is that it is usually fat not muscle.   Endomorphs will have the best results using a combination of cardio and weights.  Endomorphs have it a little more tough than others and need to train more regularly.  Train as often as possible without over training. 4 days minimum, but suggested 6-7 days training a week.  Weights are always a must because adding muscle will increase metabolic rate and help burn fat.

And that is it for body types.   Hope this helps give you some ideas of the best ways to lose weight. For more info on the 3 body type go to – Best Weight Loss Diet Body Types

Peanut Butter Protein Cookies – How to make Protein Cookies

Peanut Butter Protein Cookies –
Lean Cookies low in carbs and high in protein and healthy fats
More Recipes from Joshua Zitting on –

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Peanut Butter Protein Cookies –
Lean Cookies low in carbs and high in protein and healthy fats

Best Way to Burn Fat and Build Muscle

Best Way to Burn Fat and Build Muscle

4 ways of eating lean

By: Joshua Zitting

build muscle mass fast
build muscle mass fast

#1 Less Carbs, More Protein-

There are so many misinterpretations on how to build lean muscle fast.  While trying to gain muscle remember that carbs give you energy and are used more as fuel, where protein will create muscle.   So if you are eating a high carb diet with very little protein you won’t be putting on much muscle and you would have too much access energy from the carbohydrates which will then store as fat.   The other key thing to understand is it is in fact difficult for you to over eat protein, meaning you can get away with eating more lean meats.  Your body breaks down over 90% of protein ingested.  If you over eat carbohydrates you will have a massive insulin level spike and then carbs will start to get stored in the muscle as glycogen, but if glycogen levels are full, this will store as fat.   If you overeat protein your body will automatically slow down digestion until the protein is needed.

#2 Wholesome calories rather then Wasteful (Organic Raw Food) –

6ASMNGB3YI There is nothing worse than seeing people trying to build muscle fast but are trying to do it with fast food.   Just because you need more calories don’t make the mistake or misunderstanding that these can come from just anywhere.   Put quality foods in your body that will add lean muscle mass and give you results.  Junk food is the worst and will end up making you puffy and bloated looking.  Great carbohydrate sources like, brown rice, whole grains, vegetables, greens, and potatoes are awesome.  When it comes to proteins always go with lean cut meats, whole eggs, and chicken.   You can even throw in some healthy fats like raw almonds, avocados, and little bit of olive oil.  The key with these foods is to eat to maintain insulin levels and help the management of glucose levels.

#3  Less overall Calories –

The myth of needing to eat a ton of calories to gain muscle isn’t really the truth.   What matters more is what type of body you have and how active you are on a daily basis.  You see, to build muscle mass fast, adding an addition 500 calories a day could very well be plenty enough to put on mass.  Calories for your daily intake should range around 15-20 times your weight.  That’s around where you should be for adding mass.   Most of my clients will increase slowly by 150-250 calories a day from their daily base caloric intake.

Here is a video by Weight Gain Network on youtube on how to build mass fast.

#4  Keep the body guessing with Cycle Phasing –

Cycle phasing is alternating between high caloric and low caloric diet phases.  It would be like eating super low calorie for 2 weeks and than switching to higher calories for 2 weeks.  This shocks your body into adjusting to the changes.   It has been shown to add lean mass and have positive effects on the hormones of the body.  For your bulking cycle, write down what you currently weigh and multiply it by 10-12.   That will give you a number called your calories for maintenance.  Than depending on how active you are and your body type simply add 1100-1500 calories.  Less calories if you are less active, and more calories for more active. If cutting take your current weight by 8-10 and add 1100 -1500.   You can always slightly adjust in increments of 100 til you find your sweet spot.

Massive Chest and Abs Workout!

Massive Chest and Abs Workout

Massive Chest and abs workout
Machine incline press
Cable flys
Cross punch flys
Dumbbell press
Decline presses
Sit up
Ball crunch high raises
Pushup to knee ins
Alternating leg raises
V ups
Oblique rows

3 sets of 10-15

Massive Back and Bi’s Hawaii 5-0 Workout

Massive Back and Bi workout

Lat Pulls
Cable Curl Bar
Wide grip row
Standing curls regular and hammer
High bar concentrated bicep curls
Bench rows

3 sets of each 10-12 reps

Losing Weight Fast For Woman 2.0

Losing Weight Fast For Women

By: Joshua Zitting

There are many exercises out there but when we are talking how to lose weight fast for women, we need exercises that pack and punch and can be done in the comfort of your home.  So I put together a quick list of the top at home workouts.  This will ultimately help you lose weight fast women, so get ready to fit them skinnies!

Here is a youtube video by Athean-xx for Women with some great tips

Step ups  –   grab a stool or a bench and step up making sure to maintain good posture with head tall and shoulders back, switching sides.

Donkey Kick Plank –  Target those abs and glutes.  While holding a regular plank, bend one leg at the knee and kick upward activating your glutes.  Switch sides and continue

Side leg Lifts  – with or without a resistance band lay on your side and raise leg to ceiling while keeping hips aligned.

Reverse Lunge with Front Kick –   Reverse Lunge right leg, come back to standing and kick left leg.   Alternate sides

Cross Over Lunge –  targets glutes, abs, and thighs.   While taking a step backwards into a lunge cross over into a skater pose and return to beginning.

Stair Climbers –  Get into push up position and alternate bringing your knees in towards your chest and than switch.  Get some rhythm going to where you can alternate quickly while jumping and alternating at the same time for 60 seconds.

For more info on weight loss go to –

P90X meets Meditation!?!?! This New Work Out Program is Great!

So as you all know my site is dedicated to Mind, Body, and Spirit.   I have over 10 years of experience in the fitness industry and over the past couple years I have gotten heavily into meditation.   I came across this program that I think is incredible.


Magic Hour – Unleash Your Power combines fitness and meditation for what I think is the whole package when it comes to health.  This may not be the right fit for you if you are trying to be a beast like body builder.  If you want a lean ripped physique while giving you time to create clarity, vision, and overall health this program is awesome!.

  • Workout Routines
  • Goal Setting
  • Meditation
  • Visualization
  • Manifestation
  • Nutrition Guide

This affiliate program is what I think you will start to see more and more of as individuals start to realize you need not only exercise your body, but your mind, and spirit as well.

For more info click here –   Magic Hour

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